If you're having foods and drinks that are high in fat, salt or sugar, have these less often and in small amounts.

See the Eatwell Guide for more information about a healthy diet. It applies to vegetarians, vegans, people of all ethnic origins and those who are a healthy weight for their height, as well as those who are overweight. The only group it is not suitable for is children under two years of age, because they have different needs.

Getting the right nutrients from a vegan diet

With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs.

If you don't plan your diet properly, you could miss out on essential nutrients, such as calcium, iron and vitamin B12.

Vegans who are pregnant or breastfeeding

During pregnancy and when breastfeeding, women who follow a vegan diet need to make sure they get enough vitamins and minerals for their child to develop healthily.

Read the label to ensure the vitamin D used in a product is not of animal origin.

Vegan sources of iron

Iron is essential for the production of red blood cells. A vegan diet can be high in iron, although iron from plant-based food is absorbed by the body less well than iron from meat.

Good sources of iron for vegans are:

pulses

wholemeal bread and flour

breakfast cereals fortified with iron

dark-green leafy vegetables, such as watercress, broccoli and spring greens

nuts

dried fruits such as apricots, prunes and figs

Vegan sources of Vitamin B12

The body needs vitamin B12 to maintain healthy blood and a healthy nervous system. Vitamin B12 is only found naturally in foods from animal sources. Sources for vegans are therefore limited and a vitamin B12 supplement may be needed.

Sources of vitamin B12 for vegans include:

breakfast cereals fortified with B12

unsweetened soya drinks fortified with vitamin B12

yeast extract such as Marmite, which is fortified with vitamin B12

Vegan sources of omega-3 fatty acids

Omega-3 fatty acids, primarily those found in oily fish, can help to maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.

Sources of omega-3 fatty acids suitable for vegans include:

flaxseed (linseed) oil

rapeseed oil

soya oil and soya-based foods, such as tofu

walnuts

Evidence suggests that plant sources of omega-3 fatty acids may not have the same benefits in reducing the risk of heart disease as those in oily fish.

However, if you follow a vegan diet you can still look after your heart by eating at least five portions of a variety of fruit and vegetables every day, by cutting down on food that is high in saturated fat, and watching how much salt you eat.